sub60 10k training

[TheEd]

still consider running every 2nd day for the next week

so 20 to 30 min Mon and Fri

with 1hr on Wednesday

change to days you want to run

please ask for clarity, if needed

TheEd

[Paddy]

still consider running every 2nd day for the next week

so 20 to 30 min Mon and Fri

with 1hr on Wednesday

change to days you want to run

please ask for clarity, if needed

TheEd

hi TheEd i try to reply on the mssg but in cant, it said i need to loginn and then i loginn but can stil not reply ...!!! and so on..!!
even tough i am logged inn
dont understand

[Paddy]

i could not reply your mssg

but i can on my own now .. funny..

anyway tomorrow i will do the 1 hour run..
gues a normal relaxed 1 hour (sinds its stil over 40c here now)

and what you said is then on friday again?
like a jogg or full power 20/30

..
paddy..:jive:
..

[TheEd]

Paddy hit Control F5

login and then hit control F5 again

TheEd
ps.. let me know if it works out OK

[Paddy]

hi TheEd .

just did the 1 hour run like you said..
first of all I had a pretty bad sleep last night.
then a pretty hard day teaching at work
so I took a little nap when I came home..

then around 1800 I went for a run..
it was hot real hot we still have a pretty nasty clima at the moment..
must have been 45+c...
anyway off I went.
first 3k no problem but already then I felt I wans't fit..
kept gooing had to walk so now and then in the run my legs had no more power, my body felt empty.
last 1k I pushed myself a bit and in the end I did 9k in the hour.
I'm gonna safe you the details lol...
but considering the bad sleep, hard day, and the heat..it's ok..
not happy tough and it felt like the worse 1 hour ever
like I had no power. like I'm not strong enough..

wil take 2 days recovery then do a 30min run
beginning next week a 4k trial..

..
paddy..
..

[Paddy]

Hi TheEd..

did today a fast 5k (with the dog)
i did feel good and fresh
i do take now more days in between rest but offcourse i do long walks with the dog every day.

times..
5k 27min avg 5:23mpk max hf 180 (92%)

1k 5:41 hf 131
2k 5:25 hf 151
3k 5:33 hf 164
4k 5:05 hf 172
5k 5:13 hf 175

the last k was pretty heavy so i think i was prety much on my limit for 5k

and THEN last 500meter it band hurted like hell
so will take a good recovery 2-3 days and then go for the 4k trail


..
Paddy..urf:
..

[TheEd]

Paddy, you must try to run easier on these runs

it would have been better to do the TRIAL, than run hard here and then the trial

hopefully there is no further problems with the ITB

TheEd

[Paddy]

hi TheEd..

i might be that i run to much with a hollow back
and my bum sticking out to much
what then of course stretches my it-band to much

will try to think about the posture

..
paddy..
..

[Paddy]

Hi TheEd..

tought i go for a run tonight so i did..
wanted to do the boulevard run (normally 8k)
wanted to do it easyyyy.....

it just went a bit different.
started slow easy pace, like 6mpk
but in the run i felt good and after 3k i felt i was gooing faster automaticly.
with the same heart rate, so fine i kept gooing
at 7k i had a small dip, at 7.5 i was gooing hil down and i was fully focused again.

around 8k i had just a little enoying feeling in my knee, but no pain so kept gooing

8.5k in i felt im so close to 10k so lets do a 10 and looked at my watch and saw i could make it within the hour..

last 0.5k hil up was killin me but i kept strong and finished strong..

times
time 59:11 avg5:54 max3:55 max hf 183

1k 5:49 hf138
2k 6:49 hf150
3k 6:13 hf158
4k 5:58 hf164
5k 5:46 hf165
6k 5:46 hf165
7k 6:11 hf169
8k 5:42 hf171
9k 5:21 hf173
10k 5:22 hf 179

i wil recover now 3 days and then go for my 4k
sorry wanted to do it today but also wanted a relaxed run
(wich ended up in a pb) ups..!!

anyway im happy
so for the new program are we gonna set a new goal?

..
paddy..:wow:
..

[TheEd]

once we have the 4k time-trial, we keep you on the sub 60 format but change the pace for the sessions

then once consistency without problems we can look to move onto the sub 55 schedule

hopefully no niggles

TheEd